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+ servings
Vegetable and pea stew vegan

Get the Recipe: Vegetable And Pea Stew (Vegan)

Serve this vegetable and pea stew for a comforting vegan dinner. Made in under 30 minutes from simple and whole pantry ingredients, this recipe is perfect for batch cooking and meal prep. Also gluten-free.

Ingredients

  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 large onion, diced
  • 2 cups tomatoes, diced
  • 2 tbsp tomato paste
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tbsp nutritional yeast
  • 1 1/2 cups textured vegetable protein
  • 1 cup mushrooms, chopped
  • 2 large carrots, peeled and chopped
  • 2 cups broccoli florets
  • 1 can coconut milk
  • 2 cups vegetable stock
  • 1 tbsp sriracha
  • 2 cups green peas
  • 3 cups spinach, chopped
  • 1 lemon, juice of
  • salt and pepper, to taste

Equipment

  • Non-stick saucepan

Instructions 

  • Heat the olive oil in a large pan over a medium-high heat for around 30 seconds. Add the garlic, onion, tomatoes, tomato paste, paprika, cumin and nutritional yeast. Cook for 5 minutes, until fully softened and fragrant.
  • Soak the TVP in twice the amount of water (in cups) for around 5 minutes. Drain if necessary before using.
  • Add the mushrooms, carrots and broccoli. Cook for around 2-3 minutes more, stirring frequently.
  • Add the TVP, coconut milk, vegetable stock and sriracha. Lower the heat to a medium, and simmer for 15-20 minutes, stirring occasionally. Add more vegetable stock if necessary.
  • Add the green peas and spinach. Stir for a few minutes more, until the spinach had wilted and the peas are bright green. Before serving, squeeze in the lemon juice and season to taste with salt and pepper.

Video

Notes

  • If you want a thicker stew, around minutes before the end of the cooking process stir in 2 tbsp cornstarch or flour.
  • This stew keeps well in the fridge for up to around 4-5 days. You can reheat it on the stove until fully warmed through, and add more liquid if necessary.
  • You can freeze this stew for up to 2-3 months. Store it in individual freezer bags, leaving some room for the liquid to expand. Allow to thaw fully in the fridge before reheating on the stove and adding extra liquid.
Calories: 492kcal, Carbohydrates: 45g, Protein: 29g, Fat: 25g, Saturated Fat: 19g, Sodium: 704mg, Potassium: 1266mg, Fiber: 16g, Sugar: 18g, Vitamin A: 10220IU, Vitamin C: 111mg, Calcium: 238mg, Iron: 10mg